In honor of...

[Jordon]

onz la. i got tennis elbow onli, the rest all can do.

kkj i went through the whole thing still no timing. zz

[Bryan]

i'm nobody in shc, and why i wanna revenge on fjc? ahha today go condition myself in soccer a little. next week i play against you!

hokayz chiu happi can riaoz...cos i b a sub....hahahahaaha......

[Bryan]

today the rain ish on and off in bishan.....so tpy e1 or stadium??

[Jordon]

!!!!!! NO ONE HIU ME! WHAT TIME!?

[M.Hunter]

what time tmr? i got elbow injury, cannot do thruster leh.

never read one

[lips]

it's 430.

[Canuck eh]

today the rain ish on and off in bishan.....so tpy e1 or stadium??

Yeah, what's the deal? Spitting rain all day here in BT as well

[vicvic]

now it's not raining

[vicvic]

12 April 09
proposed 300 workout "Red Dot", is one round of:

100m sprint
10 Pullups
10 HSPU
10 Burpees
10 OH Swings w/24kg KB
10 "Ab Thing" (Sufian can describe this, I vaguely understand it's a diagonal knee to elbow in plank position)
10 1H Lunges w/16kg KB (5 each leg? or 10 each?)
10 Inverted Rows
10 Ring Dips
10 Burpees
10 C+J w/16kg KB (5 each side? or 10 each?)
10 V Ups
12 Pistols (5 each leg, or 10 each?)
100m sprint

the "Ab Thing" is a One-leg hip extension with cross-knee drive from plank position.
http://www.t-nation.com/free_online_art ... dybuilders
look for 1A) One-leg hip extension with cross-knee drive from plank position

[xarope]

could uncle phing bring a 8,12,16 kb for dry weather programme?
but i have a very strong feeling that it's gonna rain.... sucks.
might be out for wet weather programme if it's gonna rain cats and dogs.
if the rain is small, dun mind doing fgb again, with heavier weights this time.

I'm bringing them all, plus rings. Weather seems to be holding up, see y'all at TPY stadium

[Canuck eh]

my 24 as well? I should be taking that back... I'll bring my rings only...

[xarope]

You're back now? Great! I think your 24kg KB has decimated the back of my passenger seat.

[xarope]

12 April 09, 300 workout "Red Dot", is one round of:

10 Pullups
10 HSPU
10 Burpees
10 OH Swings w/24kg KB
10 "Ab Thing"
10 1H Lunges w/16kg KB (5 each leg)
10 Inverted Rows
10 Ring Dips
10 Burpees
10 C+J w/16kg KB (5 each side)
10 V Ups
12 Pistols (5 each leg)
(couldn't do sprints as the track was out-of-bounds due to soccer games in progress)

Times:
Goi 6:05
Keith 6:08
Phing 6:13
Vic 7:23 (2nd time 6:45)
Bryan 8:06
Stef 9:28
Daniel 9:45
Peter 11:18
Adeline 12:45
Jordan 12:46 (2nd time 10:42)
Weixian 12:46
Jon 16:20

As befits a workout created at a Pub, it was very messy and chaotic, sorry guys!

[Jordon]

subbed hspus/dips with incline pushups/clapping pushups for 1st attempt.
2nd i just did pushups

[Bryan]

wot?? I am once of the faster 1??? Sure bo...I was doing wif form n nt aiming for time...

[Sufian]

wot?? I am once of the faster 1??? Sure bo...I was doing wif form n nt aiming for time...

showoff....

[Bryan]

wot?? I am once of the faster 1??? Sure bo...I was doing wif form n nt aiming for time...

showoff....

its juz shocking...cos i m v v tired n i rested quite awhile too...

[Steph_Parker]

wot?? I am once of the faster 1??? Sure bo...I was doing wif form n nt aiming for time...

haha cause ur improving wot.
and btw, why are you using wot?

[galapogos]

wot?? I am once of the faster 1??? Sure bo...I was doing wif form n nt aiming for time...

haha cause ur improving wot.
and btw, why are you using wot?

huai cannot use wot? hhcr wot!

[Bryan]

ihcr!!

[lips]

wot?? I am once of the faster 1??? Sure bo...I was doing wif form n nt aiming for time...

chiu have advantage in the exercises coz chiu ish strong strong.

[xarope]

super quick edit of video up... yawn wouldn't mind a snooze before 300, sigh.

[aaron]

wow, boey was there!

[Steph_Parker]

nice vid uncle phing.
and i like the starting part. the music.

[vicvic]

4:33

peter, OUCH!

[Jordon]

7:18, boy with guailan bin after doing heavy pistol >_>

[xarope]

nice vid uncle phing.
and i like the starting part. the music.

Thanks. it's hard trying to find music > 4mins in length that won't be blocked by youtube

[xarope]

7:18, boy with guailan bin after doing heavy pistol >_>

7:30, said boy getting a canadian elbow...